2-19-18
PAX: Herschel, Double Humpee, Blindspot, Glee, Magnolia, Frack, Dunphy
Q: Dunphy
7 PAX took shelter from the rain in the parking deck this am, but couldn’t avoid the #paintrain.
Warm up run up the deck via ramps/steps, back to G.
Warm Up: SSH x25 IC, WMH x10 IC, IW x25 IC, WM x10 IC, Rubios x25 IC, Arm Circles x25 IC, Slow Merkins x10 IC
Main Event:
PAX picked an exercise and mode of travel, with every other being a type of merkin. Added in a set of stairs on each round for good measure.
Round 1: 20 HR Merkins (Dunphy), bear crawl to 2nd pilon, run to stair at 1, run up to 6, back to 1.
Round 2: 40 DC Flutter Kicks (Double Humpee), 10 HR Merkins, backward run up ramp, run to stair at 2, run up to 6, back to 2.
Round 3: 20 Alternating Touch Merkins (Glee), 20 DC Flutter Kicks, 10 HR Merkins, karaoke up ramp, run to stair at 3, run up to 6, back to 3.
Round 4: 20 DC Sharon Stones (Frack), 10 ATMs, 20 DC Flutter Kicks, 10 HR Merkins, lunge walk up ramp, run to stair at 4, run up to 6, back to 4.
Round 5: 20 Mountain Merkins (Blindspot), 20 DC Sharon Stones, 10 ATMs, 20 DC Flutter Kicks, 10 HR Merkins, crab walk up ramp, run to stair at 5, run down to G, back to 5.
LBCs, Big Boy Situps, Heels-to-Heaven
Run down ramps to G
20 HR Merkins, OYO.
Recover, recover.
COT
Coffeeteria